FAST FIT 30

Row Hang Press

In a 8 minute time cap: DB Bent Over Row DB Hang Clean DB Push Press Start with 2 reps each, then 4, 6 up until 10 reps, then bring the reps down in the same manner. Finish at 8 mins. The movements are to be quick but without sacrificing form. If you have Barbells available - you can use those for the movements - videos below. record what round you get up to!

Overhead Walking Cleans - 8 Min AMRAP

8 Min AMRAP 5 x DB Squat Cleans 20 x Plate Overhead Walking Lunge If you do not have a plate you can use Dumbbells

A Series of 2's

Set 1 Accumulate 2 mins of a plank hold If you break - stop the clock, rest and start again where you left off 2 min Rest Set 2 In 2 Mins - max reps of Banded Glute Bridge - constant movement - knees apart 2 Min rest Set 3 In 2 Mins - max reps of Mini Band Glute Bridge Hip Abductions You can move from low Hip abductions to high Hip Abductions - just work for 2 mins

Tabata 20/10 Exercise 1 - Air Squats Exercise 2 - Reverse Lunge Alternate Exercises every 20 secs

Box Z's - 8 Min EMOM

8 Min EMOM Min 1 - 8 x Box Squats Min 2 - 12 x DB Z Press If you do not have a barbell, you do do a Goblet Box Squat. Box needs to be knee height.

Russian Dance - E2MOM

8 x Russian KB Swings 8 x Hand Release Push Ups 8/Leg x Bodyweight Split Squats (controlled speed) 20m x Farmers Walk - heavy-ish E2MOM for 5 rounds Finish in more than 90 secs on the clock so if you have 30 secs rest. Adjust the reps if necessary.

3 Min AMRAP 50 x Single Skips 10 x Close Grip Floor Press Rest 2 Mins Repeat 3 Minute AMRAP

200m Run - easy pace 10 x Hand release Push Ups 15 x Bodyweight Glute Bridge 2 Rounds

Hammer Time

Every 90 secs for 5 Rounds 8 x DB Bench Press + 10 x Seated Hammer Curls If you have a barbell available you can do barbell bench press

Dead Person Walking

6 Min CAMRAP 10 x DB Deadlifts 20m x Overhead DB Farmer Walk You can use 2 different sets of DBs. I have created a new term - it is called a CAMRAP - Controlled AMRAP. Move at a slow and steady pace and choose weights that allow you to finish the workout with minimal rest.

Sit Up 15's

15 Min AMRAP 15 x Plate Turkish Sit Up 15 x Plate Sit Up 15 x Sit Up rest 60 secs Good Luck.

4 Min EMOM 6 x Prisoner Good Mornings + 6 Prisoner Kang Squats

Wings - I Can Fly

24 minute EMOM Every minute complete the following circuit 1 x DB RDL 1 x DB Elbows Out Row 1 x DB Hang Clean 1 x DB Push Press 2 times so every round will look like - 1 deadlift, 1 x row, 1 x hang clean, 1 x push press, and start again - 1 x deadlift, 1 x row, 1 x hang clean. 1 x Push Press. Make sure you finish at the 40 sec mark - so choose a weight that lets you do that. Same weight for every exercise. The press is likely to be your determining weight. If you use a barbell, standard deadlift and make the row a standard bent over row.

20 x Banded Shoulder Rotations 20m x Walking Lunges 20 x Banded Lat Pulldown 20m x Walking Lunge 2 rounds

12 Min EMOM 40 secs work / 20 secs rest Min 1 - DB Front Rack Reverse Lunge Min 2 - DB Gorilla Row Min 3 - Tall Plank Hold You can challenge yourselves on the weight here. Be Slow and controlled on the row - don't rush it

As many Rounds as possible in 8 mins - using perfect form 8 x DB Floor Press in Glute Bridge 10 x Box Jumps / Step Downs or scale to Step ups/step down 12 x Goblet Squats 14 x Hand Release Push Ups

6 Min AMRAP 8 x Assault Bike Calories - if you do not have an Assault Bike - then 100m sprint 8 x DB Push Press